WOD: Thursday, July 26th, 2018

Posted July 24, 2018 by Diogo Dias & filed under Workout of the Day.

Warm-up: Group Dynamic

Group Jog – 3 Laps
Toe Touches – 10 SLOW Reps
Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds

Run the Stairs
3 Deadlifts (ascending weights)
:10s Knee to chest hold (from pull up bar)

Workout: “Chipper”

10 Deadlifts (275/155)
10 Toes 2 Bar

20 Deadlifts (225/135)
20 Toes 2 Bar

30 Deadlifts (185/115)
30 Knees 2 Elbows

40 Deadlifts (135/95)
40 Knees 2 Elbows

Endurance: Running Intervals

1 minute on – :30s easy jog x 4 sets

Core: 4 Rounds

30 Flutter Kicks
30 Mountain Climbers

WOD: Tuesday, April 23rd, 2024 (Burpee Day 85)

Warm-up: Group Dynamic

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Cleans (ascending weights)
3 Strict Pull Ups

*Toss in some jump rope practice (SU/Crossovers/DU)

——————————————————————————————————–

Workout: For Time

2 Rounds

100 Single Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
5 Hang Power Cleans (155/105)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
5 Hang Power Cleans (155/105)

*Jump Rope Scaling Options:

All Single Unders (100×2 – 75×2 – 50×2)
Single Under/Double Under Mix (100×2, 50 DUx2, 25DUx2)

——————————————————————————————————–

Cardio Option: For Time

2 Rounds

100 Single Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

50 Single Under Crossovers
10 Pull Ups
10 Russian KB Swings (24K/16K)

-Then-

500 Meter Run

-Into-

2 Rounds

25 Double Unders
10 Pull Ups
10 Russian KB Swings (24K/16K)

——————————————————————————————————–

Core: 5 Rounds

30 Flutter Kicks
:30s Hollow Hold

Posted in Workout of the Day | Comments Off

Gym Lead Machine